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Vestal Review is the oldest magazine of flash fiction, published continuously since 2000.
Short on Sugar, High on Honey: Seven to Thirteen Word Love Stories. Please send up to four 7-13 word love stories without titles. Send each story separately. For tracking purposes, give each story a pseudo-title in this format: "SOS Your First name Your Last name" i.e. "SOSFyodorDostoyevsky." Assign a number for each additional submission i.e. "SOSFyodorDostoyevsky1."
This is an anthology that is not associated with Vestal Review magazine.
This is an anthology that is not associated with Vestal Review magazine.
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would like to announce our second annual Vestal Review Award.
Please feel free to nominate one story under 500 words published by your magazine in print or online in 2015. The winning selection receives a prize of $100 and a publication in Vestal Review, and the runner-up entry gets publication in Vestal Review at our usual terms. There is no nomination fee. Only a magazine editor is eligible to submit a nomination. One story per magazine, please.
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Barcelona Street with NEX-7 Part II
Started Apr 11, 2012 | Discussions thread
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freiraum7 • Forum Member • Posts: 80
Barcelona Street with NEX-7 Part II
Apr 11, 2012
Back from a Barcelona trip and street shots PART II
SEL 16mm f2.8 + converter VCL-ECU1
Sigma 19mm f2.8
Sigma 30mm f2.8
SEL 50mm f1.8 OSS
All pics developed with Lightroom 3.6
Best regards
Sony Alpha NEX-7
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For more on synesthesia, follow these links:
The Synesthesia Battery
Want to know if you are a synesthete? Take the tests on The Synesthesia Battery to find out.
Synesthesia on NOVA Science now
A profile of the synesthesia research in the Eagleman lab.
Synesthesia on Discovery Channel
For a quick overview of synesthesia, see this 6 minute video with Dr. Eagleman on the Discovery Channel.
Synesthesia on Research Channel
For a slightly longer overview, see this 8 minute video with Dr. Eagleman on the Research Channel.
Lecture on Synesthesia
For a more complete view of the phenomenon, see David Eagleman's 1 hour talk at the University of Sydney.
New Scientist magazine features David Eagleman's time perception research as their cover story.
Sum was the only book of fiction in New Scientist magazine's selection of Best Books of 2009.
In June, 2009, David Eagleman collaborated with musician/producer Brian Eno to perform a musical reading of Sum to 1,000 people at the Sydney Opera House. In May of 2010 they performed together again to 1,200 people at the Brighton Dome in England. Stay tuned for further performances.


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CRUZ H. ACEVEDO JR., Ph.D.
* Recipes by Cruz H. Acevedo Jr. in his Doctoral Dissertation (August 23, 1983) and work on the Elderhealth Project: Four Worlds Development Project, University of Lethbridge, Lethbridge Alberta
**These recipes have been updated and revised in November 1996 and updated in March 2000 to new findings and research that is better suited to Native populations using these recipes.
© Copyright by Cruz H. Acevedo Jr., Ph.D.
................... 120 GREEN PEA SOUP ............................. 127 TOFU AND SNOW PEA SOUP ................................................... 126 SWEET POTATO AND VEGETABLE SOUP ................................ 125 POTATO........................................................................... 119 CREAMY FISH CHOWDER .......................htm 5 .................... AND BARLEY SOUP ..................................................................... 116 GARLIC POTATO LEEK SOUP .................................................................................................................................................................................. 110 BLACK BEAN SOUP .................................................................................................................... 122 PINTO BEAN SOUP ................................................................. 118 CREAMY CAULIFLOWER SOUP ................................................................................................................................................... 114 CORN CHOWDER ......................................................................................................................................................................... 123 POTATO.................................................. AND ZUCCHINI SOUP ......... VEGETABLE SOUP ..................................... TOMATO....................................................................... 117 CREAMED BROCCOLI SOUP ...................................................................... 111 BLACK BEAN AND RICE SOUP ..................................................... 115 COSIDO (A MEXICAN PEASANT SOUP ...................................................................................................................................................................................................................................................................................................... 132 ZUCCHINI......................................................................................................................................................BEAN STOCK..................................................... 133 WEIGHT LOSS INSTRUCTIONS ..................... 129 TRINITY SOUP ........................................................... AND BEAN SOUP ......................................................................................... 113 CHICKEN VEGETABLE SOUP .................................................................................................................................................................................. 134 THREE-WEEK MENU WORKSHEETS MAY BE DOWNLOADED FROM THE FOLLOWING WEB SITE: http://www.................................................................................................. 131 VEGETABLE BARLEY SOUP................................................................................................... 121 LENTIL AND SPIT PEA SOUP ....org/foodnut................................................................................................................................................... 112 CARROT-LEEK SOUP ............................................ 128 TOMATO SOUP ...................................................................ncidc.............................................................................. MUSHROOM SOUP ......... MUSHROOM.... 130 TURKEY VEGETABLE SOUP ............................................................ VEGETABLE......................... 124 POTATO........
. ETC. Sadly as our tastes change (higher salt and sugar intakes). From: Cruz H. Ph. Additionally many of the chemicals used are questionable for human consumption. 6 .To: Treatment Directors. be preserved for long periods of time (indefinitely in some cases). The truth is that we should eat our aboriginal foods when ever possible. Acevedo Jr. Four Worlds Development Project University of Lethbridge In the modernization of food processing. the food industry adjusts their food processing. These are designed to make food look good. to retard oxidation and spoilage. DON'T EAT IT". Yet. Elderhealth Program Directors. cherry jell contains up to 82 percent sugar. these food are wonderful for some people.D. Youth Summer Camp Sports Program Coordinators & Chief Cooks. and mostly to enhance the taste needs of modern people. today we are indeed consuming upwards of several thousand chemicals. Finally a simple good rule: is "IF YOU CAN'T PRONOUNCE IT. As an example Native Americans have a high rate of allergies and medical problems cause by Milk and Wheat (lactose & gluten). Today catsup contains approximately 28 percent sugar.
Zucchini. a few head Lettuce. Sunny Boy Cereal. GRAINS: Pinto Beans or Red Beans. Leafy Lettuce. Millet (buy at health food stores). Red River Cereal.THE FOLLOWING FOOD SUPPLIES ARE RECOMMENDED: MEATS: Moose meat /Caribou / Elk / Venison / Buffalo /or lean Beef roast Chicken (fresh) Turkey (fresh) Fish (salmon or white fish-fresh if possible) VEGETABLES: Broccoli. Green Peppers. Black beans. 7 . fresh Tomatoes. Canola Oil Margarine Honey (raw unpasteurized. Pot Barley. Yellow Onions. Carrots. Cabbage. Wild Rice. whole Brown Rice.not low fat or 2%. the following can be frozen : Green Beans. Winter Squash. Potatoes. Oat Grouts (whole Oat grain). low Fat or Non-Fat Yogurt (may be flavored with Vanilla extract and a little Raw Honey). mixed Vegetables. unfiltered Honey) Ranch Style Dressing Powder. & Corn. fresh Mushrooms. MISCELLANEOUS: Whole Wheat Pastry flour Cornstarch (commercial pre-cooked powder) Canola Oil Virgin Olive Oil (can use Pure Olive Oil if Virgin is not found) Pure Butter. Kidney Beans. Leeks. fresh Garlic. DAIRY PRODUCTS: Whole Non-Fat (skinned Milk) Milk. Peas. Low fat cheese such as mozzarella or farmer cheese. * Instant non-fat milk powder. small fresh Green Onions. fresh Parsley. Celery. Yams or Sweet Potatoes.
Salt Substitute.Do not serve Tang. Tomato Sauce. DRINKS: The best drink is spring water.CANNED PRODUCTS: Stewed Tomatoes. produce them. Vegit & VegSal. Gayelor-Hauser modern food products. Chili Powder. Bay Leafs. and a variety of Herbal teas (no regular tea). Unsweetened Crushed Pineapple. it contains no chemical additives. If you are going to serve Coffee than serve only Decaffeinated Coffee (served at Breakfast only). Whole Canned Green Chiles ( "Ortega" or "Los Paseos" brand are most easily available). Pure Garlic Powder (FRESH GARLIC IS PREFERABLE). Also. it is the healing fluid of the body. Milwaukee. Strongly recommend that a salt substitute such as INDO ( a natural meat tenderizer) be used. Cummins. Pure Orange Juice. Pure Grapefruit Juice. WI. Whole Black Peppercorns for graining in hand grinder. they are a natural herbal mixture with very little salt. Crushed Tomatoes. Oregano. SPICES NEEDED: Salt. or other pre-mixed juice powders. Fruit Juices are okay in limited amounts like Pure Unsweetened Apple Juice. and can be ordered through your food wholesale 8 .
Monosodium Glutamate (MSG) BHA/BHT Propyl Gallate Sodium Nitrite Sulfiting Agents Artificial colorings Since many food bases i. 4. contain these chemical we need to make our own bases. 2. 95693 (916) 687 6785 9 . etc. and I hope you'll feel comfortable in making suggestions and recommendations on how we can improve the menus.TO THE PERSONS PREPARING THE FOOD AND MENUS: It is important that the following chemicals be avoided. Ca. I am sure that we can learn from each other. these are fine for using. There are some commercial food bases that do not contain the above chemicals. Ph.e. 6. soup. Finally. Cruz H. 1.D. 5. gravies. Mind & Spirit Institute 9529 Alta Mesa Rd. Acevedo Jr. Prevention coordinator Four World Development Project The University of Lethbridge Now Director: Healing Body. 3. Wilton..
for a completely balance and highly nutritious salad. BHA.TO THE CHIEF COOK. There are some commercial NON FAT dressings that are fairly good. Thin slice Celery Dressing: All low fat dressings. if oil or sugar are within the first 3 ingredients. See recipes in "Elderhealth Menus". 10 . Grated fresh raw beets 10. Fresh sliced mushrooms 6. and BHT. SALAD BAR INGREDIENTS 1. please use these ingredients for the Salad Bar. Alfalfa sprouts (can be rotated) 7. Grated fresh raw carrots 9. Leafy green lettuce (may be varied) 2. Check the contents. Fresh diced/sliced tomatoes 3. Be sure that there is no MSG. Bean sprouts 8. Diced green peppers 4. it is too high in calories. Sliced red onions 5.
No coffee at night 12 . Orange.Week One SUNDAY BREAKFAST Oatmeal with raisins 1 Slice of 7 grain bread (no butter. etc) May use "I can't believe it's not butter" spray Fresh Fruit (Banana) Fruit Juice (Pure . Grapefruit) Vanilla Yogurt (low-fat.Apple.Banana/Apple/Orange DINNER Salad Bar Soup: Black Bean Soup #111 Stuffed Baked Potato with Veggies #77 Light Cheese Sauce #58 Herbal Teas. use Red Potatoes) Non. Non-Fat milk. Herbal Teas LUNCH Salad Bar with low fat Dressings Meatloaf #61 Mashed potatoes (do not peel. Water SNACK: Fruit . plain without fruit) Herbal Tea.fat gravy Green beans #50 1 Slice Rye Bread Herbal Teas. jam. water EVENING: Fruit. Non-Fat milk or Decade Coffee MID MORNING SNACK: Fruit.
Herbal Teas LUNCH Salad Bar and low calorie dressings Lentil and Split Pea Soup #122 Moose. other Game Meat or lean Beef Roast Stew #65 Brussels Sprouts Herbal Tea. \Herbal Teas SNACK: Fruit.MONDAY BREAKFAST Scrambled eggs #73 Apple bran muffins #89 Prune Juice Decafe coffee. Herbal Teas DINNER Salad Bar and low calorie dressings Soup: Creamy Cauliflower #119 Zucchini #87 Baked Yellow Squash Herbal Teas and water EVENING SNACK: Apple 13 . or Water SNACK: Fruit. Non Fat milk. Non Fat milk.
Water SNACK: Fruit 14 . Non Fat Milk. non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea.TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea. or Decaffeinated Coffee SNACK: Fresh Fruit LUNCH Salad Bar Soup: Creamy Broccoli #118 Salmon (poached with Dill Sauce) Herbed Wild Rice with Brown Rice #54 Green Beans & Mushrooms #52 Herbal Tea.
or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. non-fat) Berries Juice (Apple.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. Grapefruit) 1/2 Grapefruit Herbal Tea. Non Fat Milk. Non Fat Milk. Orange. Water SNACK: Fruit 15 . or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7.grain bread Herbal Tea.
Grapefruit) Herbal Tea. and Water SNACK: Fruit DINNER Salad Bar Carrot . Non-Fat Milk. or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Chicken Enchiladas #44 Mock Refried Beans #64 Herbal Teas. Orange. Non-Fat milk.Leek Soup #113 Lentil Loaf #57 Banana Bread #92 Herbal Teas. Water SNACK: Fruit 16 .THURSDAY BREAKFAST Poached Eggs (2 each person) 1 slice 7-Grain Bread Mellon (or fresh fruit available) Juice (Apple.
Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Corn Chowder Soup #115 Baked Halibut Mixed Vegetables & Mushrooms #63 Herbal Tea Non-Fat milk. Grapefruit) Herbal Tea.FRIDAY BREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple. Non Fat milk. Orange. Water SNACK: Fruit DINNER Salad Bar Soup: Cosido (A Mexican Peasant Soup) #116 Apple Bran Muffins #89 Herbal Teas. Water SNACK: Fruit 17 .
]) Green Beans #50 Baked Yams Herbal teas. or Water SNACK: Fruit 18 .SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea. Non-fat milk. Decaffeinated Coffee MID MORNING SNACK: Fresh fruit & herbal tea LUNCH Salad Bar Creamy cauliflower soup #119 1 Slice of 7-Grain Bread Herbal teas. Non-fat milk or Water LATE AFTERNOON SNACK: Fresh fruit & Herbal Teas DINNER Salad Bar Roasted Turkey (Roast at low heat [275 degrees F.
or BHA & BHT) Melons (or fresh Grapefruit) Juice Herbal Tea. Grapenuts (no cereals with sugar. Special K. honey. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Leftovers Apple Cake #90 Herbal Teas SNACK: Fruit 19 .Week Two SUNDAY BREAKFAST Cold Cereals: Corn Flakes. fruits. Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Garlic potato-leek Soup #117 Leftovers Herbal Tea.
Non-Fat milk.MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non. Herbal Tea 20 .Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Green & Grain Meatballs #51 Italian Tomato Sauce for Pastas #55 Spaghetti (preferred is Spinach or Vegetable Pasta) Green Beans and Mushrooms #52 Herbal Teas. Water SNACK: Fruit DINNER Salad Garden vegetables with brown rice #48 Oatmeal bread #66 Lemon Cheese Cake #98 Herbal Teas SNACK: Fresh fruit.
TUESDAY BREAKFAST Healthiest Breakfast Cereal #53 Berries/Yogurt Fruit Juices Herbal Tea SNACK: Fruit LUNCH Salad Bar Vegetables "Chili con Carne (meat)" #84 Corn Bread (Laurel's Kitchen Cookbook page 81) Herbal Teas or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Vegetable Soup #114 Vegetable Crust less Quiche #85 Herbal Teas SNACK: Baked Apple (cold or hot) #93 21 .
or Non-Fat milk SNACK: Fruit DINNER Salad Bar Vegetable Barley Soup #132 Tamale Pie #79 Herbal Teas SNACK: Lemon Cheese Cake #98 22 . Non-Fat milk.WEDNESDAY BREAKFAST Oatmeal with Raisins Berries/Yogurt Apple Bran muffin #89 Herbal Teas. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Black Bean soup #111 Tuna and Brown Rice Casserole #81 Mixed Vegetables with Mushrooms #63 Herbal Teas.
THURSDAY BREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Turkey (roasted) Mashed potatoes (do not peel) Low Fat Gravy Green Beans & Mushrooms #52 Carrot-Fruit Salad #34 SNACK: Fruit DINNER Salad Bar Soup: Asparagus #112 Stuffed Baked Potatoes with Broccoli & Cheese #76 Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea 23 . Non-Fat milk.
FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas. or Decaffeinated Coffee Fruit Juices SNACK: Fruit LUNCH Salad Bar Poached White Fish Soup: Tomato #129 Mixed Vegetables Boiled Red Potatoes Light cheese sauce #58 Herbal Teas. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Stir Fried Rice (use Fried Rice #46) Soup: Potato Mushroom #124 Baked Apple #93 SNACK: Fruit 24 . Non-Fat Milk.
SATURDAY BREAKFAST Sunny Boy Cereal with Raisins and a Banana Vanilla Yogurt Juice (Apple/Orange/Grapefruit) Herbal Tea. Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Zucchini/Tomato/Barley Soup #133 Spinach/Mushrooms in lean ground round (beef) Baked Yam SNACK: Fruit DINNER Salad Bar Leftovers from week with Apple cake #90 Herbal Teas SNACK: Fresh Fruit 25 .
Non-Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Potato Mushroom #124 Stuffed Potatoes with Broccoli & Cheese #76 or Leftovers from week SNACK: Fruits and leftover desserts 26 . Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea.Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea.
Non-Fat Milk. and Vegetable Casserole #39 Herbal Tea. Water SNACK: Fruit DINNER Salad Bar Soup: Green Pea #121 Tuna and Brown Rice Casserole #81 Ideal Apple Crisp #97 SNACK: Fruit 27 .MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Herbal Tea. Non Fat Milk. Rice. or Decaffeinated Coffee SNACK: Fruit and Herbal Tea LUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken.
Herbal Tea DINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100 SNACK: Fruit 28 . or Decaffeinated Coffee SNACK: Herbal Tea and a Fruit LUNCH Salad Bar Soup: Garlic Potato-Leek #117 Green and Grain Meatballs #51 Italian Tomato Sauce for Pastas #55 Spaghetti (Spinach) SNACK: Fruit.TUESDAY BREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 Herbal Tea. Non-Fat Milk.
WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Water SNACK: Fruit 29 . Herbal Tea LUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea.Grain Bread Herbal Tea. Non-Fat Milk. Non-Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Creamy Fish Chowder #120 Rice and Vegetables "A La-Mexicana" #71 Apple Cake #90 Herbal Tea. or Decaffeinated Coffee SNACK: Fruit.
THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea. Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Vegetable "Chili con Carne" #84 Corn Bread (Laurel's Kitchen Cookbook p 81) SNACK: Fruit DINNER Salad Bar Soup: Sweet Potato and Vegetables #127 Stuffed Potatoes & Vegetables #77 Light Cheese Sauce #58 Applesauce Carrot Cake #91 Herbal Tea. Water SNACK: Fruit 30 .
Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk SNACK: Fruit 31 .FRIDAY BREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea. Non-Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Tofu and Snow Peas #128 Fried Rice #46 Stir Fried Vegetables with skinless Chicken Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea.
or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Trinity #130 Egg Salad Sandwich or Leftovers from week Herbal Tea. Non Fat Milk. Non-Fat Milk. Water SNACK: Fruit DINNER Salad Bar Meatloaf & Shredded Vegetables #61 or Leftovers from week Applesauce and Carrot Cake #91 SNACK: Fruit 32 .Grain Bread Herbal Tea.SATURDAY BREAKFAST Sunny Boy Cereal with Raisins Berries Vanilla Yogurt 1 Slice of 7.
REMEMBER THAT THEY ARE PHYSICALLY TROUBLED BECAUSE OF THEIR POOR EATING HABITS.e. PARTICIPANTS WILL REQUEST ADDITIONAL ITEMS. YOU ARE HELPING THEM BY INSURING THAT THEY STAY ON THIS SCHEDULED MEAL MENU. MAKE SURE YOU DO NOT USE PRODUCTS THAT CONTAIN HARMFUL CHEMICAL(S) LISTED ABOVE.RECIPES ARE INCLUDED FOR MOST DISHES. ADDITIONAL RECIPES ARE ALSO INCLUDED FOR YOUR DISCRETION. i. PLEASE FEEL FREE TO SUBSTITUTE WHEN EVER YOU CANNOT OBTAIN NEEDED INGREDIENTS. IF. BUTTER FOR THEIR MUFFINS OR BREAD . AND THE PAGE NUMBER FOLLOWS THE RECIPE.DO NOT GIVE IT TO THEM. YOU DO SUBSTITUTE. 33 .
Drain the pineapple well. In a separate bowl.CARROT-FRUIT SALAD Ingredients 1 8 oz. chopped dates (about 8 dates) Dressing: 1 l/2 c. juice-packed 4 c. cut in chunks 1/2 c. poppy seeds 1 tsp. and combine with the carrots. can unsweetened crushed pineapple. oranges. lemon juice 1/4 tsp. stir the dressing ingredients together. Toss thoroughly to coat the salad ingredients with the dressing. grated carrots 2 small oranges. and dates in a large bowl.frozen orange-juice concentrate 2 tsp. 2. non-fat yogurt 1/4 c. pressing with a fork to remove excessjuice. add to the carrots and fruits. Yield: about 5 cups. 34 . nutmeg 1.
35 . 3.CARROT RICE CASSEROLE Ingredients 1 c. but hearty enough for a main dish. 6 tbsp 1/2 c. 2. It is economical and low in calories. Beat eggs and mix into mixture. grated carrots. Pour into a shallow baking dish and bake in a 350 pre-heated oven for 30-35 minutes. 1 tsp. grated low fat style cheese and spices. Take 1 cup of cooked short grain brown rice and mix with onions. Cooked Brown Rice Grated Carrot Minced Green Onion and Tops Grated Hoop or Farmer Cheese Fertile Eggs Minced Parsley Leaf Marjoram This is a very light meal. 2 c. 1. This makes 6 servings. 3 1/4 c.
1-1/2 tbsp 1/2 3-1/2 oz. Stir in the buckwheat slowly. 1-1/2 tbsp 1 c. Cover pan. stirring as you pour. 1/2 c. After 10 minutes remove from heat and let stand for 30 minutes. Serve with non fat milk or yogurt with fresh fruit. reduce heat and simmer at the lowest heat. Millet and Buckwheat are the king of cereal. Cook for 2-3 minutes. MILLET CEREAL: Rinse millet in warm water and drain. Place in a pan with the water and powder milk. Heat mixture to a boil. OR 1/4 c. 36 .CEREAL MEALS Ingredients 1/3 c. Remove from the stove and let stand another 10 minutes. 1/2 c. Oat groats Raisins Banana Non-fat Milk Millet Non-Fat Powder Milk Raisins Banana Water Buckwheat Non-Fat Powder Milk Raisins Water These wonderful cereals are a complete food and high in protein. Turn heat to low and simmer for 5 minutes. OR 1/4 c. BUCKWHEAT CEREAL: Bring water to a boil. Serve with non-fat milk and fresh fruit. 1/2 tbsp 1/2 1 c.
Cook in 275o for 3 hours. If legs move easily then leave uncover for browning When done cut them into 4 to 6 serving pieces each. 37 . Check in 2 l/2 hours.CHICKEN 1. Roast (whole) in roaster-cover with foil. 2. 3.
4. Chill. Non-fat yogurt 2 Hard-boiled eggs (discard yolks) 1 1/2 tbsp. grapes. 6 lg. water chestnuts. Ground ginger 1 c. 1. Diced cooked chicken breast 1 c. fill the center of each tomato with the chicken filling. Cottage cheese. 38 . pull segments apart gently. Curry powder 1 tsp. leaving the bottom quarter of the tomato intact.finely chopped onions 6 lg. drained 1 c. 2. 5. Combine the chicken.CHICKEN SALAD STUFFED TOMATOES Ingredients Dressing: 1 c. and onions in a bowl. Green or red seedless grapes 1/2 c. Add l cup dressing and toss lightly to coat the salad well. 3. Ripe whole tomatoes Lettuce leaves Place the dressing ingredients in a blender and blend until smooth. Soy sauce 1 l/2 tsp. Just before serving. celery. Cut each tomato at the stem end into eight equal wedges. 1 % fat (by weight) maximum Stuffing: 2 c. Diced celery 1 c. Sliced canned water chestnuts.
Sauté onions. 3. spring water and simmer until tender. 39 . When done remove fat from stock and set aside. or any other spice of your choice except black or white pepper.made salsa. You can spice for your taste with home. garlic. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. bell pepper and mushrooms in a little chicken fat & stock.1/2 c. 1 8 1 1 lb.CHICKEN. 1 1 c. Place in 2 quarts. Organically Grown Chicken Long grain Brown Rice Large Onion Cloves of Garlic Bell Pepper(red or green) Mushrooms Bunch of Small Green Onions Fresh Peas (may use frozen peas) Bunch of Parsley or Cilantro (Coriander) Medium Tomatoes Remove skin from chicken and cut up into small pieces. RICE AND VEGETABLE CASSEROLE Ingredients 1. 2. This does not need salt.3/4 lb 1. 1/2 5 1. cover and cook at lowest heat possible until the liquid is absorbed.
Fresh Green Chilies or (1 can whole green chilies. For each pepper use 1 egg. 40 . of cheese. Heat a cured cast iron or Teflon pan. When batter is set lay the Chile on top and cover with batter. Wrap in damp towel for 5 minutes. Turn and cook each side for approximately 3 minutes. Canned whole green chilies can be substituted. Make a small slit in each Chile and stuff with one oz. Ortega) Hoop. Beat yolks until light yellow and add 1 tsp. turning often until all sides are blistered. Separate egg whites and beat until very stiff. You may serve plain or cover with ranchero sauce. 2. 3. One Chile is one serving.CHILE RELLENOS Ingredients 7 7 oz. 7 1. Peel skins. for low-fat diets eliminate yolks. whole wheat flour per egg. Lay a strip of batter the length of Chile. To keep warm place in covered pan in the oven at lowest temperature setting. Farmer or other low fat cheese Fresh Chicken eggs If you can buy fresh green California chilies broil them 2" from the heating element. You can use egg-beater.
4.CHINESE STYLE BROCCOLI & MUSHROOMS Ingredients 2-3 tbsp 1 tbsp 1 2 2 tbsp. 5. 7 oz. 8 oz. This makes 5 servings. 41 . Add mushrooms and broccoli flowerets and sauté 2 minutes. Heat first 5 ingredients in a Wok or heavy cast iron pan. cut stalk diagonally into pieces 1/3 inch thick. Serve immediately. 1. 1/4 GRAVY: 1 tsp. 2. 3. Strip outer fiber from large stalks. Add gravy and stir until thickened. Cut into bite size pieces. 1/2 c. Be sure you use a low sodium Tamari sauce. 1 tsp. Defatted Stock or White Wine Tamari (low sodium soy sauce) Clove Garlic Slices Fresh Ginger Sherry or water Fresh Broccoli Fresh Mushrooms Onion (diced into large pieces) Corn Starch or Arrowroot Tamari (low sodium soy sauce) Water of vegetable or Chicken Stock Separate broccoli flowers and stalks. Add onions and broccoli stalks and sauté for 3 minutes.
Ingredients 2 c. 2 1 tbsp. 3 tbsp. 1/2 c. 2 Lg. 2 oz. 1/4 c. 1. Diced Eggplant Eggs Butter Chopped Onions Dry Bread Crumbs Tomato's Cheddar Cheese (low-fat) Parmesan Cheese
Peel and slice eggplant. Place slices in a covered pan with 1/4 cup water or vegetable stock, cook until tender. Mash drained eggplant and mix with beaten eggs, bread crumbs and onions. Butter a shallow baking dish. Cover the bottom with half the tomatoes (sliced). Spoon in all of the eggplant mixture and spread evenly. Arrange the remaining tomatoes on top and sprinkle with cheeses. Bake at 375 degrees for 45 minutes. Serve immediately.
Makes 6 servings.
Ingredients 2 2 oz. 1/2 tsp. 1/2 1 1 Lg. 1 oz. 1 Lg. Eggs (hard boiled, mashed) Yogurt (skimmed milk) Chile or Mustard Small Whole Wheat Pita Bread (unleavened) Small Green Onion (chopped) Mushroom (sliced) Alfalfa Sprouts Tomato (sliced)
This is an example of utilizing natural foods (yogurt) in place of the traditional mayonnaise and coming out with a delicious sandwich that is very low in fat content and remains a high quality protein. 1. Cook eggs until hard-boiled, remove egg yolk and give to your pet. Dice all ingredients (finely) and mix with the yogurt. Add natural spice of your choice. Refrigerate for at least 2 hours for aging.
Instead of pita bread you may use any natural grain bread made without fat or sugar—e.g. EZEKIEL 4:09, BIBLICAL BREAD, or PRITIKIN BREAD, or OTHER LOW-FAT HIGH FIBER BREAD ("ORO-WHEAT" BAKERY MAKES SEVERAL). Makes two servings.
ENCHILADAS DE POLLO (chicken)
SAUCE: 2 3 2 3 2 2 1/2 1/4 1/4 1 1 2 Medium onions Cloves of garlic, minced Tablespoons virgin-olive oil 28 ounce cans of tomato sauce Quarts. of chicken broth (use the de-fatted* broth from chickens) Teaspoons oregano leaves Teaspoon ground cumin Cup chili powder Cup cornstarch (may slowly be increased to obtain a fairly thick consistency) Teaspoon salt Teaspoon fresh ground pepper Tablespoons of fresh lime or lemon juice
* To de-fat the chicken broth place it in the freezer until the fat coagulates on top of the broth, then you throw away the fat. 1. Sauté onions, garlic in oil until soft 2. Add all ingredients, except cornstarch, and simmer for 25 minutes. Add cornstarch (mix well in water before adding to sauce) to the sauce and simmer until a thick consistency. FILLING: 1 1 3 2 1 Whole chicken Large onion, diced Large stalks of celery with leaves, diced Carrots diced Large can of diced green chilies
1. Cut up chicken into separate pieces (legs, thighs, wings) 2. Simmer all ingredients in 64 ounces of water, until chicken is tender, allow to cool off and remove bones and skin. Shred or dice chicken and set aside for filling
To assembled dip each tortilla in the heated sauce. Roll up and place on square cookie sheet. 3. Bake in a preheated 350 degree oven for 15-20 minutes. 4. GAME MEATS. so that each one is rolled up against each other. When all are done ladle sauce on top and sprinkle cheese on top. SHRIMP.CHICKEN ENCHILADAS CONTINUED OTHER NEEDED INGREDIENTS: 2 Dozen fresh corn tortillas (may use frozen if you allow them to thaw out in refrigerator Pound of grated low-fat mozzarella cheese 1 ASSEMBLING THE ENCHILADAS 1.(if you dip them too long they will fall apart). 2. 5. FISH. as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling. barely enough to make them pliable. OR FOWL. Lay pliable tortilla on a cookie sheet (be careful. FILLINGS CAN BE MADE WITH LEAN ROAST BEEF. or until the cheese has melted and beginning to bubble. 45 .
Ground ginger 1/2 tsp. Stir in the chicken. Dry mustard 1 c. Broccoli.Sliced canned water chestnuts (optional) 1.FRIED RICE Ingredients 1 tsp. water.Raisins (optional) 1/3 c. Grated fresh ginger or 1/2 tsp. mix well. coarsely chopped 1 c. Mix the ginger and mustard with 1/2 c. and water chestnuts. 2. Carrots. thoroughly. and heat as needed. if used. chopped in small strips 1 tbsp. Add the vegetables. Soy sauce 2 c. and stir-fry over moderate heat about 10-15 minutes. until tender. Makes 4 servings 46 . Cooked long-grain brown rice 1/2 c. raisins. chopped in small strips 1 c. and heat the mixture to boiling in a large skillet.Chopped cooked chicken (optional) 1/3 c. stirring 4. 3. Add the soy sauce and rice. Onions. while the rice is heating.
cinnamon.FRUITED MILLET CEREAL 1 cup Millet 3 cups Water 1/2 cup Raisins 1 Apple diced 2 tbsp Grated Orange Peel 3 tbsp Frozen . over medium heat for about 40 minutes or until all water has been absorbed. apple. 47 . Set over boiling water and cook. Remove from heat and add juice concentrate vanilla. Cook millet and water in double boiler.Pineapple Juice Concentrate 1 tsp Vanilla Extract 2 tsp Cinnamon 1/2 tsp Nut Meg 1. and nutmeg. Add raisins. covered. and orange peel. 2.
marjoram. cilantro (coriander). 2 1/4 1/2 c. thyme. I use a dash of light salt. 2. You may substitute other grains such as barley. It is high in vitamins. Medium potatoes (sliced) Medium carrot (sliced) Fresh string beans Medium onion Medium zucchini squash Stalk of celery Medium tomatoes Bell Pepper Brown rice Cloves garlic Dice all vegetables and place in a covered saucepan with 5 cups spring water or stock. Bring to a boil and reduce heat to low. 48 . Add rice (whole brown rice) and spices of your choice. This soup is wonderful for weight reduction. 1/2 1 1 Lg. millet.GARDEN VEGETABLES WITH BROWN RICE Ingredients 2 1 1/2 lb. sweet basil. and is low in calories and economical to make. and 1/4 cup of salsa. minerals. Simmer until the rice is done. 3 1. etc.
stir in carrot water. Cook stirring constantly. Add carrots stirring well to coat with sauce. mix until smooth. 2. cornstarch and ginger in another saucepan. Cups (8 medium) carrots (sliced thin) Cup frozen apple juice concentrate Tablespoon grated orange rind Tablespoon corn starch Teaspoon ground ginger Place carrots in steamer over 1 l/2 cups of boiling water in a saucepan. . 3. until mixture is thick. Cook in medium heat until tender. Reserve cooking water from carrots. orange rind.GLAZED CARROTS 5 1/4 1 1 1 1. Makes 6 servings Calories: 65/serving 4. Combine apple juice.
2.GREEN BEANS 1 1 1 3 1 1/4 1 1 1 1. Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender. Serves 4-6 people. 50 . Lb. green beans (cut bit size) Cup spring water Small onion (chopped) Tomatoes Bay leaf Bunch parsley (3-4 tablespoons dry parsley) Clove garlic Teaspoon virgin olive oil Dash salt Cup water or stock Sauté onion and garlic in olive oil.
Stir in the tomato sauce. cumin. mushroom. To serve. Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes. 5. and heat the sauce thoroughly. chili powder. hot sauce. Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl. Meanwhile prepare the sauce in a skillet by sautéing the zucchini. shape into 48 balls. and onions in the oil for 3 to 5 minutes. chopped Teaspoon cooking oil 8 oz. Place the meatballs in a shallow baking pan (spay the pan with Pam). 4.GREEN AND GRAIN MEATBALLS MEATBALLS: 1 1/2 1 cup 2/3 cups 2/3 cups 6 4 2 1/2 SAUCE: 2 1 2 4 2 2 2 Cup chopped zucchini squash Cup chopped mushrooms Medium onions. Pounds lean ground beef Wheat germ Minced fresh parsley (1/4 dried parsley) Minced little green onions Tablespoons grated Parmesan cheese Tablespoon of milk Eggs Teaspoon freshly ground pepper 1. pour the sauce over the meatballs and combine the two well. 3. cans tomato sauce Teaspoons chili powder Teaspoons ground cumin A few dashes of hot salsa or Tabasco sauce. 51 . 2.
Add onions and mushrooms and add a dash of salt and any of your favorite herbs. Lb.GREEN BEANS & MUSHROOMS 1 1 1 1 1 1 1. Save left over liquid for stock. Place green beans in covered pan with water and cook until almost done. 2. 52 . fresh mushrooms (sliced) Tablespoon Virgin Olive oil Tablespoon real butter Cup spring water Sauté onions and mushrooms until onions are translucent. 4. cut green beans (can be frozen) Yellow onion (diced) Lb. Serves 4-6 3. Simmer together for 5 minutes.
HEALTHIEST BREAKFAST CEREAL 1 1 1 5 5 1 2 Cup millet Cup oat groats Cup barley Cups cinnamon tea Cups spring water Cup raisins Ounces frozen apple juice concentrate Dash salt Bring to boil water/tea and grains. 2. Add raisins and apple juice and cover. Cook until grains have absorbed liquid. 53 . Reduce to lowest heat. 1. The safest way to cook to prevent sticking is in the oven at 225o.
Add the rice. Fluff lightly with a fork and serve. Discard the bay leaves and continue to cook uncovered until any remaining liquid has evaporated. Makes 4 to 6 servings. Thyme. reduce heat to low. and soy sauce and stir-fry for 2-3 minutes until the vegetables are soft. cover. 2. and Basil 3 Bay Leaves Dash: Cayenne Pepper 1. minced or crushed 1 tsp Soy Sauce 1 tsp ea. garlic.HERBED WILD RICE WITH BROWN RICE 3 cups Defatted Chicken Stock 1/2 cup Wild Rice 1/2 cup Long-Grain Brown Rice 2 tbsp Minced Green Onions 2 Cloves Garlic. bring to a boil. 3. Add the remaining stock and seasonings. Marjoram. green onions. 54 . bring 1/4 cup of the stock to a boil. In a medium saucepan. and cook for 1 hour until the rice is tender.
Stir well. and seasonings. and herbs. grated Cup of chopped green bell pepper Bay leaves Teaspoon of Oregano Teaspoon of Thyme Teaspoons of Basil Tablespoons of chopped fresh parsley Cups tomatoes. tomato paste. then add the tomatoes. Remove the bay leaves. Simmer 20 minutes . coarsely chopped Six-ounce cans of tomato paste Teaspoon salt (or 2 of Indo) Teaspoon of fresh ground pepper Teaspoon of raw unfiltered honey 1. bay leaf. chopped Cloves of garlic Tablespoons of Virgin Olive oil. Crush garlic with fork. Small carrots.ITALIAN TOMATO SAUCE FOR PASTAS 1 4 4 2 1/2 2 1 1 2 5 4 2 1 1/4 1 Onion. 2. green pepper. MAKES ABOUT SIX CUPS 55 . 3. Sauté onions and garlic until onion is soft. Add carrot.
and sauce. On the last layer you add the remaining sauce and cheese. then a coating of sauce. then the spinach and most of the mozzarella. it can be helpful to spread them on towel or waxed paper. Cook noodles in a very large pan of salted boiling water until almost tender. After draining the noodles. 4. 3. SERVES 8. Bake at 350 degrees for 30 to 45 minutes. On the first layer spread 1/2 cottage cheese & 1/2 Parmesan cheese. more cheeses and sauce. Spread a thin layer of noodles. 5. lengthwise. Layer noodles again. more noodles a layer of spinach. then let stand 15 minutes before cutting-otherwise it will be too runny. 56 . Spray a 9"x 13"x 2 1/2" baking dish with Pam.LASAGNA 3/4 6 2 3 1-2 1/2 Cup spinach or whole wheat or soy lasagna noodles Cups Italian Tomato Sauce (recipe in index) Cups low fat cottage cheese Cups low fat mozzarella cheese Bunches of fresh spinach (can use 4 cups frozen Spinach). 2. Cup grated Parmesan cheese 1. Each layer of noodles should lie crosswise to the one below it.
milk. Spoon mixture into loaf pan. 57 . Serve hot with cheese sauce or cold with yogurt. thyme. tomato.LENTIL LOAF 4 l 2 l l l l l l/4 l/2 l l l/2 l l. Heat the oil in a heavy sauce pan. and sauté until tender. 3. egg. 4. Add the dry split lentils. 2. Add the salt. Drain and mash. Bake l hour at 350o F. Grease a 4" x 9" loaf pan. Add the onion. apple. 5. and l cup of the bread crumbs to the lentils and stir. Mix l/2 cup bread crumbs with the Parmesan cheese. and garlic. Cups water Cup dry split lentils Tablespoons Virgin Olive oil Sliced onion Sliced tomato Diced Apple Clove Garlic Teaspoon salt Teaspoon Thyme Cup milk Beaten egg Cups bread crumbs Tablespoon Parmesan cheese Heat to boiling the 4 cups water. Simmer 30 minutes until tender. Sprinkle over loaf.
If it is too light for your taste you may thicken by adding corn starch (mix in water before adding).LIGHT CHEESE SAUCE 6 3 3 1 Tablespoons whole wheat pastry flour (browned in skillet). 1. Simmer until it thickens. 3. 2. cheese. Add milk. Cups spring water * Cups non-fat milk (made from non-fat milk powder) Cup mozzarella (low-fat type) Dash of salt and fresh ground pepper Brown flour and slowly add water or vegetable stock. 58 . and spices.
2.MANITOBA WILD RICE 8 3 l l l/2 l Ounces Wild Rice Cups water (3+stock) (can use chicken or vegetable stock) Medium onion diced Cup sliced mushrooms Cup diced celery and leaks Teaspoon butter Sea salt and fresh ground pepper to taste Wash wild rice thoroughly. 59 . 3. Sauté onions. Soak overnight in stock. 4. Finish cooking until rice is tender—not mushy. Combine all ingredients and add to wild rice. celery and mushrooms in butter. Cover and boil @ low heat until almost tender. 5. l.
1 c. 1 tbsp. 60 . may use 1/2 walnut and almonds) Grated low-fat Jack cheese Cloves garlic Green onions Fertile eggs Spices as you like Sauce: 16 6 1 Lg. garlic. 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. and bell pepper in virgin olive oil. Make meatball your favorite size. Bake in 400 degree oven for 10 . Simmer 10 minutes. 6-10 2-3 1 1 Vine-ripened tomatoes (5 lbs) Cloves garlic Yellow onion Virgin Olive oil Vegetable broth Leaves fresh basil Sprigs fresh oregano Bell Pepper Spring fresh thyme Mix all ingredients in a large bowl. SAUCE: Sauté onions. Cut tomatoes finely. Makes 10 servings. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. 1 c. 2 c. You can use potato flour to thicken.MEATLESS MEATBALLS Ingredients 2 c. Simmer in an uncovered pot until it thickens to your liking.15 minutes and add to your cooked sauce.
2. In a large bowl combine all other ingredients and mix well 4. Bake in a preheated 350 degree oven for 30 minutes. Place in a shallow baking pan. buffalo.) Whole eggs Cup of old fashion rolled oats Teaspoon Oregano leaves. 1. Add to the beef mixture the cooked vegetables and the shredded potatoes. Sauté the cabbage and onion in the oil in a large skillet over medium heat. etc. Cover the pan tightly with aluminum foil. finely chopped Tablespoons of Virgin Olive oil. 5. 61 . crumbled Teaspoon of salt. elk. Pound of very lean beef (important. venison. minced. if desired Fresh ground pepper Tablespoon of apple cider vinegar Cup of water. and sauté for 5 more minutes 3. Add the carrots and garlic. Cup packed shredded carrots Cup packed shredded potatoes Very large garlic cloves.you can use any game meat such as moose.MEATLOAF WITH SHREDDED VEGETABLES 2 1 1 1/2 1/2 1/2 3 1 2 1 1/4 1 1/2 1/4 1 1/4 Cups packed finely shredded cabbage Medium onion. for about 5 minutes. Uncover the meat loaf. and bake it 30 minutes longer. crumbled Teaspoon dried Basil leaves. stirring often. Let the meat rest for about 20 minutes before slicing it. and mix the ingredients well.
mushrooms. Add the rest of the ingredients and simmer for 15 minutes. cumin. 3. potato flour. 1. or agar. 4 1 3 1/2 lb. OR OMELETTE Ingredients 1 1 Lg. oregano. Spice to your taste. Bell Pepper Purple/yellow onion Cloves garlic Bunch small green onions Fresh long green chilies (roasted and peeled) Fresh mushrooms Bunch cilantro Fresh tomatoes Vegetable/chicken broth Cornstarch Sauté chilies. and 2 ounces of white wine. 1 tbsp. You can thicken with cornstarch. onion. I use a dash of Vegit-Salt. 1/2 3 2 c. at very low heat.MEXICAN SAUCE FOR RELLENOS. 62 . HUEVOS RANCHEROS. garlic. Superb! 2. bell pepper. and pimento in 1 tablespoon of virgin olive oil.
MIXED VEGETABLES & MUSHROOMS 1 1 1 1 1 1 1. 63 . Add onions and mushrooms and a dash of salt. Save any left over liquid for stock. 6. 3. Place mixed vegetables in covered sauce pan with water and cook until barely tender. Yellow onion (diced) Lb. peas. and green beans). 4. fresh mushrooms Tablespoon virgin olive oil Tablespoon real butter Cup spring water Sauté onions and mushrooms. Simmer for an additional 5 minutes. Lb. mixed vegetables (corn. 2. carrots.
3. 1/2 4 4 1. 2. Cook until tender. Pinto Beans Onion Cloves Garlic Sprigs Chinese or Reg. of spring water. This makes 12 to 15 servings. You'll end with a very nutritious bean soup. mash and add 1 cup of salsa or 3 diced California green chiles (Ortega or similar canned style will do nicely). Add 1/4 cup of fresh salsa and/or spices of your choice during the last 1/2 hour of simmering. container and cover with 1 1/2 qts. Bring to a boil and reduce to a simmer.MOCK REFRIED BEANS Ingredients 1 lb. To make delicious mocked refried beans remove most of the juice (save for stock). You can easily use this as a stock for a heartier vegetable and grain soup.) for 2 hours. 64 . add 1/4 cup Virgin Olive oil. 1/4 cup low-fat Mozzarella cheese and Bake slowly (275 deg. Parsley Place all ingredients in a 3 qt. F.
garlic. Add other herbs of your choice (I usually add l bay leaf. Add potatoes and carrots and simmer 15 minutes. 65 . VENISON) 1 2 2 2 1 1 1 1 2 1 1/2 2 1. and a dash of chili powder). 5.MOOSE STEW (BUFFALO. and celery Cook meat in water (covered) until almost tender. Bay leaf Cups water Cups cubed moose meat (or other game meat) Onions Cup diced Celery Green or red pepper Large carrot (sliced l/2" thick) Large potato (cut into l" chunks) Cups crushed tomatoes Cloves garlic Teaspoon salt Tablespoon cornstarch Saute onions. If stew is too thin add cornstarch to thicken. 4. ELK. 3. green or red pepper. 2. Add all other ingredients. CARIBOU.
3. Shape into a round shape (1 inch thick) and place in a 9-inch round pan. then reduce heat to 350 degree and continue to bake for 10 minutes. and baking soda. 2. Bake in a 400 degree oven for 30 minutes. add to oat mixture.OATMEAL BREAD 2 Cups Regular Rolled Oats 11/2 Cups Skinned Buttermilk 11/2 Cups Whole-Wheat Pastry Flour 1 tsp Baking Soda 1. 66 . cover and soak for 1-2 hours. Combine flour. Combine oats and buttermilk. knead to a smooth. soft dough.
2 Red potatoes Mushrooms Bunches of fresh spinach Yellow onion Large curd low-fat cottage cheese Green canned chilies (Ortega) Non-fat powdered milk Egg whites or _ cup of Egg Beater A simple casserole that is tasty and nutritious: 1. 3-1/2 oz. 4. and slice mushrooms. add drained liquid and sprinkle with cheese. Place all ingredients in a covered pan with 1/2 cup of vegetable stock or spring water. AND SPINACH CASSEROLE Ingredients: 5 1 lb. Place mixture into a casserole (9"x 9").POTATO. 3 1/2 c. Drain liquid and save. 2 1 Lg. Bake in a 350 degree (pre-heated) oven for 45 minutes or until the liquid is absorbed. Slice potatoes. Cook at low temperature until the potatoes are tender. Makes 12 servings. dice onion. 3. shred spinach into small pieces. Beat 2 egg whites or Egg Beater with 1/2 cup of powder non-fat milk and fold into mixture. 67 . MUSHROOM. 2.
Corn tortilla Jack cheese Alpha sprouts "Salsa" Take one corn tortilla and warm on a grill or Teflon pan. 1 tbsp. Place one ounce of cheese (if you are on a low fat diet use hoop or farmer cheese) in the tortilla and fold in half. 1.QUESADILLAS Ingredients 1 1 oz. 3. 1/2 oz. Open the tortilla and add sprouts and 1-2 tablespoons of salsa. 2. 68 . Continue turning the folded tortilla until cheese has melted.
QUICHE . 5. drain well and save liquid. 3. It will become solid as it cools. and mushrooms. however. 1/2 lb. Mix spinach. This makes 8 servings. Cooked spinach (drained) Mushrooms Quart envelope non-fat powdered milk Whole onion Fertile eggs Grated low-fat Jack cheese Liquid from spinach/mushrooms Cook spinach for 4 minutes. Mix 1 cup of cooled liquid with powdered milk. of white wine until onion starts to wilt. 2. 1/2 1 Lg.CRUSTLESS: MUSHROOM / SPINACH Ingredients 2 c. Pour liquid on top and layer with any remaining cheese. 3 3/4 c. Tastes almost sinful. Layer in a deep 9" pie pan. 69 . 1 c. alternating with cheese. without the crust it is relatively low in calories. 4. 1. Beat eggs well and mix with milk liquid. Bake in a pre-heated oven (350 degrees) for 30-35 minutes or until a knife can be inserted and come out almost dry. onions. sauté with 2 tablespoons. Slice mushrooms and onions.
Roast (whole) in roaster with cover. Check in 2 hours. 70 . 2. 3. If legs move easily then leave uncovered for them to brown. When done cut them into 4 to 6 pieces each.RABBITS 1. Cook in 300 degrees for 2 hours.
1. 1 lg. Long grain brown rice Spanish onion Bell pepper Cloves garlic Medium carrots Fresh or frozen green peas Medium fresh tomatoes Sprigs Cilantro or parsley Green Chile Dice onion. 1/4 8 2 1 c. 3 4 1 lg. Simmer for 35 minutes. 3. yet rich in nutrients. tomato. bring to a boil. add spices of your choice the last 10 minutes.RICE AND VEGETABLES "A LA MEXICANA" Ingredients 1 c. reduce heat and cover. Simple to prepare. 71 . Place all ingredients in a pot and add 2 1/2 cups of spring water or vegetable stock. 2. slice carrots. Makes 6 servings. Cook until the rice absorbs most of the liquid. garlic. bell pepper.
72 . If you are going to keep it around longer add 1 tablespoon of virgin olive oil. Simply dice all ingredients and place in a bowl and allow to age for several hours. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. The common name is "salsa de la cocina" (kitchen sauce). It keeps nicely for about 10 days. It gives it a nice taste and helps preserve it. In Mexico it is accustomed to add some flat beer. 1/2 4 4 1/2 4 Tomatoes Green chilies Small Bell Pepper Small green/yellow chilies Cloves garlic (minced) Bunch green onions Sprigs cilantro This very basic salsa is made throughout Mexico as standard fare for all preparation of food. 1.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A.
73 . stirring constantly until egg is barely set. Mix all ingredients and cook at medium heat. 3. Add mushrooms and stir for 2 minutes. Beat eggs and yogurt until eggs are fairly well beaten. onions until onion is translucent. Green pepper (diced into medium pieces) Medium yellow onion (chopped in medium pieces Cup fresh mushrooms (sliced) Tablebspoon Virgin Olive oil Tbsp. real butter Large fresh eggs Tablebspoon plain non-fat yogurt. Serves 4-6 2. Sauté green peppers. In large frying pan add enough olive oil to barely coat the bottom (l teaspoon).SCRAMBLED EGGS l/2 l/2 l l/2 l 8 l l.
3. and celery in virgin olive oil. Drain and top with the sauce. Spinach fettuccine Zucchini Mushrooms Small purple onion Cloves garlic Fresh tomatoes Stalk celery Virgin olive oil Grade B honey Mozzarella cheese Sauté onions. 1 tbsp. Simmer for l hour. 2. 1. garlic. Makes 10 servings. 5. Add sliced zucchini. add spices of your choice and honey. 1 lb. 4. Dice or blend tomatoes and add to above mixture.SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCE Ingredients 10 oz. 1 lb. Cook fettuccine by placing in 5 quarts of boiling water for 8 minutes. mushrooms and cheese and simmer just until zucchini is a dente. 1 4 10 1/2 1 tbsp. 1/2 c. 74 .
slice mushrooms and steam together with almonds for 4 minutes. Bake at 375 degrees F. 2 oz. Custard: 1 c. Bake at 325 degrees F. for 35-40 minutes or until set. 4. 3/4 c. 1 Crust: 1 c. Cut fresh String Beans into one inch pieces. Roll pie crust on a 9" pie pan and add filling. and nutmeg. 75 . for 35-40 minutes.STRINGBEAN AND MUSHROOM QUICHE (WITH OR WITHOUT CRUST) Ingredients Filling: 1/2 lb. If making crust less pour above ingredients into a baking dish and sprinkle with the cheese. 2. Mix custard of milk and eggs and add a pinch of light salt. 1 1/4 cup Milk Cup Pastry Flour Butter Mushrooms String beans Swiss cheese (grated) Almonds (slivered) Milk Fertile egg + 2 yolks Mix until you have a pie like crust 1. cayenne. or until firm. 1/2 lb. Mix with vegetables and set aside. 3.
6. is economical and full of nutrients. Stuff back into the potato skins and bake in 350 degree F. Slice the potato in half (lengthwise) and scoop out the potato.STUFFED BAKED POTATOES WITH BROCCOLI AND CHEESE Ingredients 2 1/2 2 oz. 3. 1. Medium russet baking potatoes Bunch fresh broccoli Sharp cheddar cheese Spices and herbal salt to taste This is a very simple and complete meal to prepare. Bake two russet potatoes until you can squeeze the potato and it feels done. Cook broccoli in 3 ounces of water until tender. Makes 4 large servings. oven for 1520 minutes or until the top starts to brown. Grate 2 ounces of cheese and mix into the potato mixture. 2. Chop broccoli very fine and add to potatoes with remaining liquid. leaving the skin intact. 5. 76 . 4.
Slice the potato in half (lengthwise) and scoop out the potato. is economical and full of nutrients. 1/4 2 lg. Cook Broccoli and vegetables in 3 ounces of water until very tender. 4. Bake two Russet potatoes until you can squeeze the potato and it feels done. Makes 4 large servings. Medium Russet baking potatoes Bunch fresh broccoli Carrot Zucchini squash Mushrooms Red onion Cloves garlic Sharp cheddar cheese Spices and herbal salt to taste This is a very simple and complete meal to prepare. 6.STUFFED BAKED POTATOES WITH VEGETABLES AND CHEESE Ingredients 2 1/2 1 1 4 oz. 2 oz. 77 . 2. leaving the skin intact. 3. oven for 1520 minutes or until the top starts to brown. Stuff back into the potato skins and bake in 350 degree F. 5. 1. Grate 2 ounces of low-fat cheese and mix into the potato mixture. Chop vegetables very fine and add to potatoes with remaining liquid.
Mix the buttermilk and cornstarch and stir while you bring to a boil. or if you want a tangy taste you can add 1/4 cup Mexican salsa. 2.TANGY CHEESE SAUCE 2 3 1 1/2 Cups low-fat buttermilk Tablespoons cornstarch Cup low-fat cottage cheese Cup grated Sharp cheese (do not use cheddar) 1. 78 . chopped parsley. Simmer to smooth and thicken. Stir in cheeses until smooth. Good additions: dill weed.
Bring to a boil. 270. 1/2 c. 1 1/2 c. III. 2 1/2 c. 1 lg. 1 tbsp. 2 tbsp. 1/2 tsp. for 40 minutes. Bake in a pre-heated oven at 350 degrees F. 1/2 c. 3 tbsp. "LAUREL'S KITCHEN"MODIFIED) Ingredients I. Cooked pinto beans Cooked kidney beans Tomato paste Chile powder Virgin olive oil Onion (chopped) Cloves garlic Green pepper (diced) Cilantro or parsley Olives (sliced) Fresh corn Stalk celery Corn meal spring water Chile powder Light salt Combine dry beans and cook in spring water until tender. Stir group III and cook in a heavy skillet. 3 1/2 1/4 c. 2 c. Sauté group II and add to group I. 1. Pour bean mixture into a deep baking dish (8x9). 2. THIS CAN ALSO BE MADE WITH LEAN GROUND BEEF OR LEAN GROUND PORK 79 . 1/4 c. 2 c. 4. Simmer slowly for 30 minutes. stirring constantly and remove from the heat. 3. 1 tsp. This will make approximately 4 cups of cooked beans. spread batter by spoonful on top of beans.TAMALE PIE (TAKEN FROM p. II.
80 . Grate cheese. 2 4 2 1 1 tbsp. 6. Layer the tortilla mixture. Allow to cool for 10 minutes. This dish is a popular Mexican peasant's dish and is usually made with goat cheese. 1. sauce.TORTILLA AND SQUASH CASSEROLE Ingredients 1 doz. Bake in 325 degree F. and cheese in alternating layers. 5. 4. oven for 45 minutes. Cover the top with remaining cheese. 3. 2. Corn tortillas Yellow onions Cloves garlic Zucchini squash Crook neck squash Virgin Olive oil Grated Jack cheese Red Chile sauce (Las Palmas) Cut old corn tortillas into 2" pieces. Sauté with the tortillas. 16 oz. Makes 8 servings. garlic and squash. Dice onions. 8 oz.
in a large bowl. 1 6 tbsp. Pour into a 9" x 14" casserole. 5. 4. sprinkle the cheese on top. 3. Bake in a 350 degree F.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. Beat eggs with the powder milk. This is a very high protein meal and is still low in calories. 1/2 c. 2. except cheese. This makes 8 servings. 2 6 oz. oven for 30 minutes. 81 . or until done.25 can tune (drained) Green onions (chopped) Fresh green peas Fertile eggs (beaten) Jack Cheese Powdered non-fat milk Cook brown rice (1 cup rice with 2 cups spring water) in a covered pot until tender and liquid is absorbed. Cooked brown rice 6. 1 c. 1. Mix all ingredients.
TURKEY. Roasted in low heat until tender. 3. oil.) with no bread. wild rice. 82 . Gravy may only be made with defatted drippings (remove the turkey from the roasting pan and place in the freezer for just enough time for the fat to harden . May used grains i. CHICKEN. etc. If stuffing is made it must be limited in fat (butter. GAME HENS 1. etc.you can then remove it easily and use the drippings to make a rich gravy with corn starch that is low calorie). brown rice. 2.e.
in a Teflon or seasoned non-stick pan. 5 1/2 c. 1 oz. 1/2 1/4 c. 2. and so much better for and to your body. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. 1 tsp. without any oil. 1 1 oz. 3/4 c. 5 Mung bean sprouts (finely cut) Wheat germ Grated jack cheese Minced parsley Egg Almonds (finely ground) Sunflower seeds (finely ground) Oregano leaves Vegetable herbs or kelp powder Cloves garlic Yogurt Sprouted grain hamburger buns 1. As good tasting as any greasy hamburger. Dice up sprouts and mix with all the ingredients. Makes 5 vegetable burger patties. Use one tablespoon for each bun. Make into patties and pan fry.VEGIE BURGERS Ingredients 1 c. Refrigerate for 4-6 hours so that the flavors will blend. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown. 3. 1/4 tsp. 83 .
green peppers. to break up the pieces. Buffalo. Caribou. Simmer the chili covered about 20 minutes longer or until the carrots are soften. In a large skillet or Dutch oven sauté the onion and garlic in the oil until the vegetable are soften 2.) 28 ounce can tomato in puree 1/2 cups cooked kidney beans Jalapeno peppers finely chopped or 2 cups of canned greened chili peppers (diced) Cups sliced carrots Cups diced celery Cups corn kernels (fresh or frozen) 1. etc. Add the tomatoes. 4. crumbled Teaspoon ground coriander Teaspoon ground cloves Teaspoon ground allspice Large onion finely chopped Large cloves garlic. and all the seasoning. Drain off any fat that accumulates in the pan. reduce the heat. 3. Venison. jalapeno pepper. Add the kidney beans. cover the pan and simmer for 30 minutes. carrots. Moose. SERVES 16 84 . Elk.VEGETABLE CHILI CON CARNE CHILI BASE: 2 8 4 2 2 2 2 2 2 2 SEASONING: 4 4 1 1 1 1/4 1/4 Tablespoons brown sugar Tablespoons mild chili powder Tablespoon ground cumin Tablespoon of oregano leaves. and celery. Add the corn kernel after 10 minutes. Heat the mixture until it is bubbling. Add the meat browning and stirring it. minced Teaspoons olive or canola oil Pounds very lean ground beef (may use game meat.
4.VEGETABLE QUICHE—"CRUSTLESS" Ingredients: 1 2 1/2 lb. Yellow onion cloves garlic Mushrooms Tomatoes Zucchini squash Medium carrot Low-fat hoop or farmers cheese Fertile eggs Non-fat milk Dice onion. and mushrooms. garlic. 1. Allow to cool for 15 minutes. 85 . When done an inserted knife will come out clean. 5 1/2 c. in a pre-heated oven. Beat egg and milk adding 1 tsp. 5. carrots and cheese. 3. Pour over casserole and bake in a pan of water at 375 degrees F. dry mustard powder and 1/2 marjoram powder. 2 2 1 4 oz. Mix all ingredients and place into a slightly buttered 6" x 9" casserole. This makes 8 servings. grate zucchini. 2. This is also an excellent cold dish.
garlic. Bake at a medium low oven (300 degrees) for an hour. Medium Zucchini squash Medium Tomatoes (diced) Purple onion Cloves garlic Bell pepper Virgin olive oil Sprig fresh basil and oregano Jack Cheese Mozzarella cheese A very easy meal to prepare and quite nutritious. Grate cheese and add on top of the vegetable mixture. Add zucchini and tomatoes along with fresh basil and oregano. 4.ZUCCHINI & TOMATO CASSEROLE Ingredients: 2 2 1/2 3 1/2 1 tbsp. 3. 86 . 1. 1 1 oz. 2. and bell pepper. Dice up the onion. Sauté in virgin olive oil at a low heat. Makes 4 large servings. 1 oz. place in a casserole dish.
Heat uncovered. stirring as necessary. garlic. until tomatoes are soft. Green pepper Bunch green onions Whole garlic cloves Tablespoon virgin olive oil Smallish zucchini cubed Cup chopped celery Medium ripe tomato in l" chunks or l/2 cup crushed tomatoes Sauté onions. 2. Add tomatoes. and green pepper.ZUCCHINI 1/4 1 2 1/2 4 1/2 1 l. celery. and spices. stir well. Serves 5-6 87 . Cover and simmer for l0 minutes. 3. Add zucchini.
cinnamon and soda. Eggs. slightly beaten Cup non fat milk Cup non fat yogurt Cup frozen apple-juice concentrate Cup regular rolled oats Cup oat bran Grated apples Cup raisins Cup whole-wheat pastry flour Tsp. and bran and stir to mix lightly. yogurt. milk. 4. cinnamon Combine eggs. Yield: about 24 muffins 90 calories/muffin. stirring to mix. 89 . baking soda Tsp. 2. apple juice. combine flour. Spoon into non stick muffin pans and bake in 425o oven for 25 minutes. 5. stirring to mix well. Add dry ingredients to fruit mixture.APPLE BRAN MUFFINS 4 3/4 l/2 l/4 l l 2 l/2 l l/2 l l/2 l l. oats. In separate bowl. Stir in apples and raisins. 3.
sliced apples 1/2 c. Cover with aluminum foil and cool for about 10 minutes before removing from pan. and apple juice in a large bowl. Makes 12 servings 90 . 5. Cinnamon 1/4 tsp. Baking soda 1 tsp.Raisins 1/2 c. Stir together the apples.APPLE CAKE Ingredients 1 20 oz. can unsweetened peeled. 3. Cloves 2 Egg whites. 4. Turn the batter into a 9 inch round nonstick cake pan and bake uncovered in a 350 degree oven for 1 l/4 hours. raisins.Frozen apple-juice concentrate 1 l/4 c. Whole wheat pastry flour 3/4 c.Regular rolled oats 1 tsp. beaten until stiff peaks form 1. Combine the dry ingredients and stir them into the apple mixture. Fold in the beaten egg whites. 2.
Set the cake pan on a wire rack for 5 minutes. Bake the cake in a preheated 350 degree oven for about one hour and ten minutes.APPLESAUCE-CARROT CAKE 1 1 2/3 2 2 1/2 3/4 1/4 3 3 Cup white flour Cup whole-wheat pastry flour Cup sugar (can use 1/2 cup raw unfiltered honey) Teaspoons baking soda Teaspoons cinnamon Teaspoon nutmeg Cup unsweetened applesauce Cup Virgin Olive oil Large eggs Cups coarsely grated carrots 1. add them to the flour mixture stirring until the ingredients are well blended. then turn the cake out onto the rack to cool. 91 . In a large mixing bowl combine flours. and nutmeg 2. sugar. In a small bowl combine the applesauce. Add the carrots and mix. Pour the batter into a greased (spray with Pam) 9" tube pan. baking soda. oil and eggs. or into a toothpick inserted in the thickest part comes out clean. cinnamon. 3.
Cream oil and sugar together and add to banana mix. Test for doneness by inserting knife in middle. 92 . Sift together flour. the bread is done. Mix in wheat germ. salt. 3.BANANA BREAD 6 1/2 3/4 3 1 1 1 1 2 2 Very ripe bananas Juice of 2 lemons Cup Virgin Olive oil Cup brown sugar (or 1/2 raw unfiltered honey) Cups whole wheat flour Teaspoon salt Teaspoon baking powder Teaspoon baking soda Cup wheat germ Cups raisins (can use chopped dates instead) Cups favorite nuts 1. Turned it into 2 greased "4 x 8" loaf pans and baked for about 45 minutes. if it comes out clean. stirring well. baking powder. THIS RECIPE ALSO MAKES 24 CUPCAKES (bake at 350 degrees for 1/2 hour). 4. The dough will be very stiff. Preheat oven to 375 degrees 2. and baking soda. Add to the banana mix and stir in raisins and nuts. Mashed bananas and mix them with lemon juice until smooth.
Bake uncovered in a 350 degree oven. Arrange the apples in a baking dish just large enough to hold them snugly. cored Cups Water Frozen Apple-Juice Concentrate Vanilla Extract Cinnamon Arrowroot 1. 3. for 1 to 1 l/2 hours until apples are easily pierced with a fork. 2. In a saucepan. stirring frequently. Remove dish from oven and let apples cool in the sauce. 93 . Serve hot or cold.BAKED APPLES 6 11/2 1/4 cup 2 tsps 1 tsp 1 tsp Small Green Cooking Apples. Remove the peel from the top third of each apple. basting occasionally. reduce heat and simmer for 2-3 minutes until slightly thickened. combine the other ingredients and bring to a boil. 4. Pour the sauce over the apples.
Lb. Add corn starch slowly.BERRY TOPPING 1 1/2 2 1. stirring constantly. 94 . 3. 2. fresh or frozen berries Can frozen unsweetened apple juice concentrate Tablespoons corn starch Slowly heat berries and apple juice concentrate until it begins to simmer. You must stir constantly or berries will burn. until thickened.
Carefully fold in stiffly beaten eggs. rotating pan to cover bottom of pan and distribute batter. Cups non-fat milk Cup whole wheat flour Egg whites beaten stiff Blend milk and flour until smooth. Makes l0 crepes 4. 2.CREPES 1 l/4 1 4 1. 3. 95 . Pour l/4 cup batter into Teflon pan. Brown crepe on both sides.
Add bananas and stir for l minute. A wonderful filling for crepes or a topping. for buckwheat pancakes. 2. Remove from heat and let cool. apple concentrate and cinnamon in sauce pan and heat slowly until apple begins to soften. 3. 96 . Apples (cut up) Can frozen unsweetened apple juice concentrate Bananas Teaspoon cinnamon Place apples.CREPE FILLING 4 1/4 2 1/2 1.
adding enough apple juice to cover the bottom. Mix topping in a bowl and press on to top of apples. Return them to the baking dish. Slice apples until you have enough to fill a greased 9" x 13" baking dish. or until apples are soft. Mix the apples in a bowl with lemon juice. Preheat the oven to 375 degrees. 2. 5. Bake for 25 minutes. cinnamon.IDEAL APPLE CRISP 8 1 2 3/4 Apples (green pippin are best) Juice of 1 lemon Teaspoon cinnamon Tablespoons whole wheat flour Cup raisins Apple juice TOPPING: 1 1/3 1/2 1/2 2 1/2 1/3 Cup rolled oats Cup wheat germ Cup whole wheat flour Teaspoon salt Teaspoons cinnamon Cup brown sugar Cup canola oil 1. SERVES 8 97 . 4. 3. flour and raisins.
or until the filling has set. Add the flour and process the mixture to blend thoroughly. Cool the cake in the pan on a rack. until they are smooth. Pour the filling into the prepared chilled crust. In a small bowl combine the crumbs and butter and press the mixture into the bottom of a greased 9" lose bottom or spring formed pan. use whole wheat pastry) lemon slices for garnish 1. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. egg whites. 98 . lemon rind. sugar. and lemon juice. Place the cake on a serving platter and garnish with lemon slices. evaporated milk. Process the ingredients. while you prepare the filling. In a blender or food processor combine the cottage cheese. whole eggs. 3. 4. Preheat the oven to 300 degrees. Place the pan in the freezer.LEMON CHEESECAKE CRUST: 1 2 Cup graham cracker crumbs Tablespoons butter (melted) FILLING: 1 2 2 1/2 1/3 1 1/3 1/4 Pound (2 cups) low-fat creamed cottage cheese Egg whites Whole eggs Cup evaporated skim milk Cup sugar (can use 1/2 cup raw unfiltered honey) Tablespoon grated lemon rind Cup fresh lemon juice Cup pastry flour (if possible. Baked the cake for 1 approximately hour at 350 degrees. 2.
cut in the butter. 3 tbsp. 1. 16 oz. 2. 1 8 oz. 2 2 tbsp. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. 4.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. Whole wheat honey graham crackers Butter Fresh wheat germ Whole raw milk Plain low fat yogurt Envelope unflavored gelatin Fresh or frozen strawberries (no sugar added) Ripe bananas Grade C or D honey This pie is wonderful. Crush the graham crackers. yet has less than 1/2 the calories of the so called low calorie commercial pies and about 1/3 the calories of most pies. 99 . Pour into the cooled pie crust and refrigerate for at least four hours. Spread on a 9" pie pan. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. and add the wheat germ (must be fresh—good quality wheat germ is sold in dated packages and if over 10 days is removed from the stores) and milk and mix until it forms a ball. 1 oz. 3.
cloves.C. 2. 1/4 c. 2 tbsp. Beat egg whites until stiff. Cook the THREE grains in water with the cinnamon sticks until the grains absorb the water. 2 1/4 c. 1/4 c. Can be served hot or cold. vitamins. 100 . Beat egg yolks with powder milk and 1 cup of water. nutritious and yet a dessert.THREE-GRAIN PUDDING: A DELIGHTFUL DESSERT Ingredients 1/4 c. Mix into the grains. Makes 10 servings. and fiber than most meals. 2 1/2 c. cinnamon. Place in a covered casserole and bake at low heat (300 degrees) for 45 minutes. minerals. 4. or D honey) Egg whites (stiffly beaten) Dash of nutmeg. It is economical. Fold into grain mixture. 2-1/4 c. 2 Whole brown short grain rice Oat groats Barley Spring water Cinnamon sticks Non-fat powdered milk Egg yolks Seedless raisins Date sugar (or grade B. 3. Add raisins and honey. 1. and vanilla extract Penny per penny this dessert is higher in protein.
DRESSINGS (low calorie) 101 .
AVOCADO DRESSING 1/2 1 1/8 1/8 1 1/4 Large avocado Tablespoon lemon juice Teaspoon salt Teaspoon cumin's Pressed garlic clove Cup buttermilk 102 .
2 1/2 1/3 1/3 3 l/2 1 1 1 1 1/2 1/2 1/8 Cloves garlic, coarsely chopped Cup rice vinegar Cup water Cup tomato juice Tablespoons frozen apple juice concentrate Teaspoon pectin Teaspoon arrow root Teaspoon dry mustard Teaspoon onion powder Teaspoon oregano Teaspoon ground thyme Teaspoon paprika Makes 1 cup 12 calories/tablespoon
1/4 1 1 1 1/8 1/4 Cup freshly toasted sesame seed, grounded in blender into meal Tablespoon olive oil Tablespoon lemon juice Tablespoon lemon zest Teaspoon salt Cup buttermilk or orange juice Makes 1/2 cup
1 1 1 Pint of low fat (plain) yogurt Pint of low fat buttermilk or non-fat mayonnaise Package "ranch style dressing mix"
Mix well and refrigerate for at least 3 hours. Low calorie.
crushed Tablespoons water Tablespoon lemon juice Teaspoons soy sauce Teaspoon Dijon mustard Tablespoon pectin Teaspoons arrow root Teaspoon onion powder Teaspoon garlic powder Teaspoon crushed rosemary Teaspoon crushed dill weed Teaspoon crushed thyme Makes 1 l/2 cups 8 Calories/tablespoon 106 .Vinaigrette Dressing 3/4 1/2 2 2 1 2 1 1 2 1/2 1/2 1/4 1/4 1/4 Cup bottled white grape juice Cup tarragon wine vinegar Cloves garlic.
bowls of this soup will provide all nutrients necessary for good health. 2. 2 c. and minerals. 3 qts. 1/2 c./yellow) This soup is made up of basic aboriginal soup of the natives of this continent and is extremely well balanced in nutrients. It will also allow for you to lose weight in a safe way. bringing them to boil and then simmering for 45 minutes. Two lg. You may spice with any herb or your choice except salt or pepper. 1/2 3 Black beans Pinto beans Spring water Cloves garlic Spanish onion Sliced carrots Fresh corn kernels Fresh string beans Thick sliced zucchini squash Bunch cilantro (coriander) Fresh Chile peppers (green. This soup will keep a person healthy and would be a great food for eliminating obesity.AMERICA'S ABORIGINAL SOUP Ingredients 1/2 c. Add all other ingredients and simmer for another 30 minutes.. Cook the first five ingredients. 2 c. 1. vitamins. 5 1/2 1 1/2 c. 1 1/2 c. 108 .
Add salt and pepper and puree in blender. 4. Snap off the tough ends. including leaves. Add asparagus. 4 1 tsp. cook until vegetables are quite tender. 5. milk: 1. 3.ASPARAGUS SOUP Ingredients 1/2 1 tbsp. simmer until potatoes are soft. Makes 6 cups 109 . Chop celery small. Wash asparagus. Dice potato and add along with l cup of stock. 1 l/2 lbs. 1 2 c. 1/8 tsp. Return to pot and add milk to thin as desired 2. Onion or 6 scallions Butter Medium potato Vegetable stock Fresh asparagus Stalks celery Salt Fresh ground pepper As needed to thin to desired consistency Sauté onion in butter. celery and remaining vegetable stock to potatoes and onions.
This makes a thick hearty soup. lower heat and simmer in a covered pot until beans are tender (approx. 110 . 2. Return to the pot.) Take 1/2 of the beans and blend or mash until they become a smooth paste. Pinto beans Cloves garlic Yellow onion Spring water Red or green bell pepper Fresh string beans Fresh corn kernels Fresh peas Zucchini squash Bunch Cilantro Bring the first 4 ingredients to a boil. 4-6 1 2 qts. 1 1/2 c. 1/2 1. 1 1 lb. 2 hours. 1 1/2 c.BEAN STOCK VEGETABLE SOUP Ingredients 1 lb. 3. 1 1/2 c. Add all other ingredients and simmer until just tender.
Cups black beans Cups water Yellow onion (diced) Tablespoon canola oil Large clove of garlic (diced) Stalks of celery with leaves Medium potato (diced) Medium carrot (diced) Bay leaf Teaspoon oregano Teaspoon savory Teaspoons salt Teaspoon fresh ground pepper Wash beans and soak overnight. Simmer beans until almost done (about 2 hours). 6. 4. Add potatoes and carrots to beans. Sauté celery. and onions and add to soup Add spices and simmer for 1/2 hour. garlic. 2. 3.BLACK BEAN SOUP 1 l/2 6 1 1 2 2 1 1 1 1 1/2 2 1/8 1. 5. Serves 6 111 . Puree about l/2 the soup for a thick soup.
4 grams of usable protein (9-ll% of average daily need) 112 . Variation: add a can of tomatoes and their stock for a thinner soup. Blend the milk powder with about 1/2 cup of the soup and add the mixture back to the pot. Recipe makes 3 quarts. 3. Stir in one cup of stock. peppercorns and cloves in a tea ball or a square of cheesecloth. 4. Cover the pot and pressure cook for l0 minutes or simmer 2-3 hours.) Heat the oil in a large soup pot or pressure cooker that holds at least 4 quarts. Adjust the seasoning.. You might want to put the bay leaf. Sauté the onions. 6. (The bean stock would be excellent soup stock so don't throw it away. Add the remaining stock and the black beans. celery.BLACK BEAN SOUP WITH RICE 2 l l/4 l/2 l l/2 l l 2 2 2/3 6 Cup dry black beans.. add the herbs and spices. and while continuing to cook over low heat. Drain the beans when they are tender and mash them slightly with a fork. 2. l cup = approx. Ready for serving. garlic and rice until the vegetables are soft but not browned. crushed or 2 peppercorns minced Whole cloves Cup raw brown rice plus 5-6 cups stock Tablespoon milk powder (l/2 cup instant) l. Bay leaf Cup oil Teaspoon thyme Cup chopped onions Teaspoon dry mustard Cup chopped celery Teaspoon salt Cloves garlic. 5.
Add leeks. Cover. 3. and simmer until carrots are tender. Return to sauce pan and add remaining stock and pepper. pureed. 4. rot. Bring to a boil. and cook over medium heat until leeks are tender. Transfer the mixture into a blender and blend until and car- 2. ginger.) thinly sliced Dash Cayenne Pepper Garnish with Minced Parsley 1. Lower heat and simmer for 3 minutes. 113 . Heat 1 cup stock in large saucepan. Makes 6 cups.CARROT-LEEK SOUP 3 cups 1 cup 1 tsp 6 Defatted Chicken Stock (divided) Sliced Leeks (white part only) Grated Fresh Ginger Carrots (about 1 lb. Garnish with parsley.
Spring water Small whole chicken (skinned and defatted) Spanish onion Stalks celery Cloves garlic Diced carrots Fresh string beans Zucchini (thick slices) Bunch cilantro or parsley Potatoes (skinned and diced) Cut up chicken and remove skin and visible fat.CHICKEN VEGETABLE SOUP Ingredients 3 qts. 114 . This makes 20 servings. 1 2 lg. and very low in calories. Highly nutritious soup. Simmer chicken. celery. 2 c. Add the string beans. zucchini and cilantro and cook until the string beans are tender. 1. onion. 3. May be refrigerated for a week. 1/2 1/2 2 2 1 1/2 c. 2. Add potatoes and carrots and simmer for an additional 15 minutes. 2 c. and garlic for 45 minutes.
CORN CHOWDER 2 1/2 1/2 1/2 1/4 1 1/2 1 1/4 Cups water Cup chopped onion Cup chopped celery Cup diced potato Cup chopped parsley Cup fresh raw corn off cob Cup non-fat milk powder Teaspoon salt Teaspoon pepper 1. Add corn and simmer for 5 minutes. Add seasoning. potato. onions. Serves 4-6 115 . 2. 4. Simmer water. and parsley until tender. Add milk and simmer just below boiling point. celery. 3.
do not peel Large potatoes. 2. diced. Lower the heat so that the soup barely simmers (cover during slow simmer). and green pepper in the water and bring to a boil.COSIDO (A Mexican Indian favorite soup) 2 1 4 1 64 1 6 6 6 Pounds of beef rump or leg meat with bones (very lean) Large onion. Place the meat. onion. garlic. When the meat is nearly done place in all other ingredients and simmer until vegetable are done. do not peel Large stalks of celery with leaves 1. minced Large green pepper. diced Ounces of water Large cabbage head Large carrots. If the stock is too thin for your taste you can add a small amount of cornstarch. diced. 116 . diced Large cloves of garlic.
When carrots and potatoes are tender add remaining ingredients and simmer for an additional 20 minutes. Slice leeks into THIN slices and simmer with above.GARLIC POTATO LEEK SOUP Ingredients 1 1/2 qts. Spring water Potatoes (red or new) Fresh green beans Leek Carrot Cloves garlic Powdered non-fat milk Mushrooms A very nutritious soup that is easily prepared and keeps well. 1 6 1 c. 3. 117 . 1. You may thicken with cornstarch. 1 lg. 3 1 c. Dice potatoes (with skins) and carrots into 1/2" pieces. 2. 1/2 lb.
118 . Heat and serve. 4. Cook onion. Blend all food in food processor or blender so that it is not totally puree. Serves 8-10. chicken) or bouillon Onion chopped Cloves garlic Teaspoon butter Ounces fresh cut-up mushrooms Cup non-fat milk powder Sea salt or light salt & pepper to taste Cook broccoli in stock until just tender. 2. garlic in butter until translucent.CREAMED BROCCOLI SOUP 1 4 l 2 l 8 l/2 Head Broccoli (leaves and stems cut into small pieces) Cups stock (vegetable. l. Add mushrooms and stir for about 2 minutes. 3. Add powder milk and spices.
119 . 3. Puree the vegetables and the onion and garlic until smooth. Cook potatoes and celery in water or broth until done. Makes 10 cups 4. Add spices and reheat very gently. While vegetables are cooking sauté the onion and garlic in the olive oil. Add cauliflower and cook until tender.CREAMY CALIFLOWER SOUP 1 l/2 4 1 l/2 5 1 1 1 1 Cups potatoes (chunks) Cups water or light broth Cups chopped pale celery Cups cauliflower (l head) Small onion Whole clove garlic Tablespoon olive oil Teaspoon salt Pinch of fresh ground pepper 1. 2.
Transfer 2 cups of the chowder to a blender and puree. Bring to boil. *Any white fish fillets will work. reduce heat and simmer covered for 30 minutes. 2. and fish in large pot.* cut in 1 inch cubes Onion. stirring constantly until thicken. Add vegetables when mixture returns to boil. Place stock. Makes 8 servings. 3. first 3 seasonings. return pureed contents to the pot. 1 lg 1 cup 4 cups 1 1/4 cup Garnish: Defatted Chicken or Fish Stock Bay Leaf crushed Thyme Rosemary Fish Fillets. Add can milk into cornstarch and stir until smooth. 120 . Add the mixture to the simmering chowder.CREAMY FISH CHOWDER (COD OR SALMON) 4 cups 1 1/8 tsp 1/8 tsp 1 lb. chopped Chopped Celery (include tender Leaves) Diced Potatoes with skin 13 ounce can Evaporated Skim Milk Corn Starch 1/4 cup finely chopped Green Onions 1.
FOR A VARIATION FOR THOSE WHO HAVE TROUBLE WITH TOO MANY COMPLEX CARBOHYDRATES YOU CAN ADD A HAM BONE OR HAM HOCKS TO THE STOCK AT THE BEGINING OF THE COOKING. chopped Stalks celery. 3. Cups split green peas Cups stock Large onion diced Clove garlic.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. sliced Carrots. Turn heat down and simmer for a half hour or so to let the flavors blend. cubed Bay leaf Teaspoon thyme Teaspoon basil Teaspoon salt Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours). Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. 2. 121 . sliced Potatoes.
122 . and black or white pepper. except salt. 2 lg. the taste will improve when the soup is refrigerated and aged for a couple of days. 1 lg. Rinse lentils and split peas. Dice or slice all other ingredients (except tomatoes) and add to the soup. Lentils Split peas Carrot Stalks celery Onion Cloves garlic Tomatoes Purple cabbage Parsley Cayenne pepper Dried oregano Wine vinegar 1. Like most soups. 1/4 tsp. 1/2 c. You can use any spice of your choice. drain and place into a soup kettle with l quart spring water. 1 lg. 1 tsp. 1/4 6 tbsp. Simmer for l hour and add tomatoes and vinegar the last 15 minutes. 4 tbsp. 2 2 lg.LENTIL & SPLIT PEA SOUP Ingredients 1/2 c. 3. 2.
Smash or blend about 1/2 the beans to thicken. 1 lb. Simmer all ingredients in a covered pot until beans are tender. 4 1/2 1/2 1/2 Spring Water Pinto Beans Cloves Garlic Yellow Onion Green Bell Pepper (diced) Bunch Fresh Cilantro (coriander) This is the basic soup of Indians. 123 . 1. Add spices of choice but limit salt and pepper.PINTO BEAN SOUP 2 qts. Makes 10 servings. 2. 3.
4 2 1 2 6 3 2 1/4 1 1 Medium potatoes (diced) Carrots (cut up small pieces) Onion (cup up large pieces) Whole garlic cloves Cups spring water Cups of milk (made from non-fat powder milk) Teaspoons salt Teaspoon fresh ground pepper Tablespoon fresh parsley (may use dried) Lb. sliced mushrooms
Cook potatoes, carrots, onion, and dried garlic in water until tender. Puree in blender until smooth. Add mushrooms, milk and parsley. Simmer uncovered until thick enough for your taste.
2. 3.
Serves 6-10
Ingredients 6 1 lb. 4 1/2 5 1/2 1 tbsp. 3 1/2 3 1/2 oz. 2 qts. Potatoes (Red-do not peal) Mushrooms Zucchini squash Onion Cloves garlic Bunch green onions Butter Long green chilies (Ortega) Sprig cilantro or parsley Powdered non-fat milk Spring water
The simplest of soups to make. 1. Dice potatoes and place into a soup kettle with 2 quarts spring water and add all ingredients (finely chopped). simmer for l hour. You can thicken by increasing the ingredients by adding 2 extra potatoes and blending 2 cups of the cooked vegetables, returning it to the soup.
Makes 15 servings.
Ingredients 1 c. 1/2 5 2 1/2 1 1/2 c. 4 1 3 2 c. 2 c. Navy beans Spanish onion Cloves garlic Quarts spring water Sliced carrots Sprigs parsley (minced) Stalk celery Medium potatoes (1/2" cubes) Zucchini squash (thick slices) Fresh string beans
A most wonderful soup for reducing! A large bowl of this soup has less calories than one slice of bread, yet it is loaded with nutrients. 1. 2. 3. Cook the first four ingredients until the beans are tender. Blend beans and juice into a thick stock. Add all remaining ingredients and simmer until vegetables are barely tender.
Makes 20 large servings.
3. Bring to a boil. cover and cook until beans are tender. cover and simmer until vegetables are tender. Place all vegetables. 2. lower heat. 127 . Reduce heat. Return pureed mixture to the pot and stir in the green beans and spices. including 1/2 the vegetables and blend until pureed. stir in the milk. except green beans.VEGETABLE SOUP 6c 4c 2c 11/2 c 11/2 c 1c 1/2 tsp 1/4 tsp 1/2 Spring Water Sweet Potatoes. cut up into 1 inch cubes Chopped Celery Sliced Leeks Sliced Onions Cut Green Beans Thyme Cloves Dash Cayenne Pepper Cup Non-fat Milk Powder 1. 4. in a large pot with 6 cups water. Makes 10 cups. Bring soup to a boil again. Transfer 1/2 the contents of the pot.SWEET POTATO .
Bring to a 2. minced 1 tsp.Minced green onions 1/4 c. except snow peas. Place all ingredients.finely chopped carrots 1 lg. Add snow peas and cook briefly until just tender. Defatted chicken stock 1 4 oz. cake tofu. Makes 4 cups.TOFU-AND-SNOW PEA SOUP 4 c. Clove garlic.Thinly sliced mushrooms 1/4 c. Fresh snow peas (Chinese pea pods) 1. 128 . lower heat and simmer covered for 20 minutes. Low sodium tamari sauce (soy sauce) 1 c. Grated fresh ginger pinch: Of anise 1 tsp. in a sauce boil. pan. cubed 1/4 c.
4. Return to pot and add the hot stock. adding celery and carrot . Basil leaves 4 Cut-up tomatoes (fresh) 2. and tomatoes to pot and simmer gently until tomatoes are very soft. Saute onion in oil.3 c. 3. Cook until onion is soft.Hot vegetable stock 3/4 tsp. Makes 8 cups 129 . Add oregano. 2. Bring to a boil and simmer on low heat for 5 minutes. basil. Virgin olive oil 3/4 tsp. Salt Fresh ground pepper to taste 1. Puree the soup. Oregano leaves 1 l/2 tsp.TOMATO SOUP Ingredients 1 Medium onion 2 Stalks celery 1 Carrot 1 tbsp.
4 c. Another excellent soup to diet with. 2 c. Refrigerates well and can be frozen. 1/2 Pinto beans Spring water Cloves garlic Onion (Spanish or red) Fresh corn kernels Fresh string beans Zucchini (thick slices) Sprig cilantro or parsley This is a basic soup to native American of this continent. 6 c. add garlic and onions during the last 15 minutes of cooking. Cook beans until tender. 130 . Makes 15 servings. 1. Add all other ingredients and simmer slowly until the string beans are tender.TRINITY SOUP Ingredients 1 c. Rich in nutrients. 5 1/2 1 1/2 c. 2.
2. onion. 131 . Makes 25 servings. 4. Add potatoes. celery. and coriander and cook until string beans are tender. and pot Barley and simmer 20 min- Add string bean. zucchini. Simmer chicken. utes. 3 c 1 2 1 c 11/2 c 2c 2 lg 1/2 2c Spring Water Cut-up Chicken or Turkey (skinned and defatted) Yellow Onion (diced) Cloves Whole Garlic Pot Barley Sliced Carrots Fresh cut Green Beans Red Potatoes (diced with skin) Bunch fresh Coriander (Cilantro) or Parsley Zucchini (thick slices) 1. 3.TURKEY VEGETABLE SOUP 4 qts. carrots. remove skin and visible fat. Cut up chicken. and garlic 45 minutes.
chopped Diced Carrots Chopped Celery and Tops Fresh or Frozen Cut Green Beans 16 ounce can diced tomatoes in juice 1. Add 6 cups of water and all other ingredients. 2. BARLEY SOUP 1/3 cups 2 cups 1 cup 1 lg 2 cups 3/4 cup 1 cup 1 Pot Barley Diced Turnips Chopped Turnip Greens (Tops) Onion. cover. *You may use left over liquid from vegetables (no meat stock) 132 . covered. and reduce heat. lower heat and cook. until vegetables are tender (about 45 minutes).VEGETABLE. Cook for 45 minutes. Bring water to boil and add pot barley. Return to a boil. Stir and bring soup to a boil.
1 oz.ZUCCHINI. 4 1. Onion Cloves garlic Tomato Tomato juice Pearl or Pot Barley Zucchini Spring water Sprigs cilantro or parsley Dice all ingredients into a size of your choice. TOMATO AND BARLEY SOUP Ingredients 1/2 4 1 10 oz. Place all ingredients into a soup kettle and simmer until the barley is tender. it needs no salt. 133 . Makes 5 servings. Use spices of your choice. 2 12 oz. 2.
ETC. EAT SNACKS BETWEEN MEALS.FOR NATIVE PEOPLE WISHING TO LOSE WEIGHT BY Cruz H. ESPECIALLY MEAT. WALKING 3 MINUTES DO A MARTIAL ARTS PROGRAM THAT IS EASY FOR YOU (LIKE "TIA CHI CHUH". 3. EXERSIZE EVERY DAY FOR 40 MINUTES BY DOING ONE OF THE FOLLOWING: A. WALKING & STRECHING AFTER THE WALK SLOW JOGGING 2 MINUTES.. CRISCO. AVOID THE FOLLOWING FAT: LARD. CEREALS MADE WITH WHEAT (genetically the great majority of Native Americans can not process GLUTEN in wheat). BEGINNING "TAE BO") AND/OR LIGHT "WEIGHT TRAINING" BICYLING (STOP DRIVING EVERYWHERE) D. B. ALL MARGARINE ( A LITTLE BUTTER IS OK). YOU MAY BE ABLE TO EAT LOW FAT YOGURT. DO NOT FRY A N Y T H I N G G! SUGAR PRODUCTS: COOKIES. EAT 3 TIMES EACH DAY. ICE CREAM. C. TOO MANY ARE OBESE. BANNOCK. DO NOT USE ANY OIL EXCEPT "VIRGIN OLIVE OIL" DO THE FOLLOWING: 1. MAKE BREAKFAST LIGHT. BASED ON GENETIC PREDISPOSITION TO CERTAIN FOOD ALLERGENS. 2. BACON. SAUSAGE. Once a week is ok but no more than once a week. ONLY USE LOW OR NON FAT CHEESE! 2. THE FOLLOWING RECOMMEDATIONS WILL HELP TO IMPROVE THE HEALTH OF NATIVE PEOPLE. AVOID THE FOLLOWING: 1. LUNCH THE BIGGEST MEAL. FISH. THIS WILL ALSO HELP THEM LOSE WEIGHT. YOU CAN USE SKIM MILK BUT ONLY EVERY THIRD DAY. CAKE. 5. FRIED FOODS. BANNOCK. You may use left over liquid from vegetables (no meat stock) 134 . 3 4.D. SODA POPS AVOID DRINKING MILK. DONUTS. FLOUR PRODUCTS: THIS INCLUDES ANY THING MADE WITH WHEAT EXAMPLES: BREAD. Acevedo Jr. CANDY. BUT ONLY FRUITS AND VEGETABLES. DINNER THE LIGHTEST MEAL AND NEVER AFTER 7:00 PM. Ph.
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